Monday, January 22, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: Station 1: 2 Rounds Burpee: 10,10 => 20 Push-Up: 7,7 => 14 Split Jump: 10,20 => 30 Should Tap: 20,20 => 40 rest 1 minute between rounds Station 2: 2 Rounds Standing Dumbbell Press: 2x20x30(15+15) lbs. Dumbbell Lunge and Curl: 2x10(5+5)x15 lbs. Dumbbell V-Sit Cross Jab: 2x20(10+10)x10 lbs. Dumbbell Jump Squat: 2x15x30(15+15) lbs. rest 1 minute between rounds Push-Up: 4x5 => 20 Cool-Down: Foam Roller Activity Tracking: Steps: 14,825 ~ 7.5 miles